3:48:38. Was shooting for 3:30:00. It wasn't my day. I was on track through 18 but really fell apart after that. The bottom line is I wasn't properly prepared to run this marathon.

Worst night of my life!

20'MSD/20'LT

 

Summary

Name	40'MSD/40'LT
Location	Houston, TX
Start Time	9/29/2015 5:32 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.64 mi		Time	00:47:13.0
Time Moving	00:47:13.0		Stopped	00:00:03.0
Avg. pace	10:11 min/mi		Max. pace	07:14 min/mi
Avg. heart rate	131.5 bpm		Max. heart rate	154.8 bpm
Avg. cadence	75.1 rpm		Max. cadence	92.7 rpm
Weather	Sunny; 68.8 °F
Notes	OBJECTIVE WU 5-10' 20' of 10" hard intervals w/recoveries back to 110 bpm 20' 142 < bpm < 152 Nice, clear morning. Felt like I had to baby the hammy during the intervals. At one point, felt like I was on the verge of a serious problem. Was it real or imagined? Tapering madness .... I'm in depletion state now. With only 10% of yesterday and today's diet consisting of carbs. The loading will shift into overdrive tomorrow.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:32:15 AM	0.00 mi	00:07:08.7	0.74 mi	09:42 min/mi	82.8 rpm	124.5 bpm (70%)
2	5:39:24 AM	0.74 mi	00:00:11.6	0.03 mi	05:35 min/mi	78.2 rpm	108.9 bpm (62%)
3	5:39:35 AM	0.77 mi	00:00:59.6	0.07 mi	14:47 min/mi	62.3 rpm	121.0 bpm (68%)
4	5:40:35 AM	0.84 mi	00:00:11.3	0.04 mi	05:19 min/mi	80.0 rpm	108.1 bpm (61%)
5	5:40:46 AM	0.87 mi	00:01:33.9	0.10 mi	15:36 min/mi	61.0 rpm	120.8 bpm (68%)
6	5:42:18 AM	0.97 mi	00:00:10.8	0.03 mi	05:32 min/mi	80.1 rpm	113.7 bpm (64%)
7	5:42:29 AM	1.01 mi	00:01:10.8	0.08 mi	14:22 min/mi	62.7 rpm	124.0 bpm (70%)
8	5:43:40 AM	1.09 mi	00:00:11.4	0.03 mi	05:46 min/mi	83.6 rpm	113.1 bpm (64%)
9	5:43:52 AM	1.12 mi	00:01:32.8	0.10 mi	14:59 min/mi	60.6 rpm	120.5 bpm (68%)
10	5:45:24 AM	1.23 mi	00:00:11.2	0.03 mi	05:34 min/mi	81.5 rpm	106.3 bpm (60%)
11	5:45:36 AM	1.26 mi	00:01:18.3	0.09 mi	14:43 min/mi	61.6 rpm	121.2 bpm (68%)
12	5:46:54 AM	1.35 mi	00:00:10.8	0.03 mi	05:31 min/mi	80.0 rpm	104.7 bpm (59%)
13	5:47:05 AM	1.38 mi	00:00:57.1	0.07 mi	14:37 min/mi	62.8 rpm	121.8 bpm (69%)
14	5:48:02 AM	1.45 mi	00:00:13.3	0.04 mi	05:50 min/mi	83.5 rpm	108.9 bpm (62%)
15	5:48:15 AM	1.48 mi	00:01:00.2	0.07 mi	14:02 min/mi	64.9 rpm	119.4 bpm (67%)
16	5:49:16 AM	1.55 mi	00:00:13.4	0.04 mi	05:54 min/mi	83.2 rpm	115.1 bpm (65%)
17	5:49:29 AM	1.59 mi	00:00:56.6	0.07 mi	13:55 min/mi	62.6 rpm	124.3 bpm (70%)
18	5:50:26 AM	1.66 mi	00:00:11.0	0.03 mi	06:16 min/mi	84.2 rpm	115.3 bpm (65%)
19	5:50:36 AM	1.69 mi	00:01:05.6	0.08 mi	14:10 min/mi	66.6 rpm	124.2 bpm (70%)
20	5:51:42 AM	1.77 mi	00:00:11.3	0.03 mi	05:41 min/mi	87.1 rpm	115.3 bpm (65%)
21	5:51:54 AM	1.80 mi	00:01:27.9	0.10 mi	14:22 min/mi	61.8 rpm	121.6 bpm (69%)
22	5:53:22 AM	1.90 mi	00:00:11.2	0.03 mi	05:57 min/mi	87.9 rpm	116.3 bpm (66%)
23	5:53:33 AM	1.93 mi	00:01:14.5	0.09 mi	14:25 min/mi	60.9 rpm	124.4 bpm (70%)
24	5:54:48 AM	2.02 mi	00:00:05.4	0.01 mi	07:23 min/mi	77.0 rpm	106.8 bpm (60%)
25	5:54:53 AM	2.03 mi	00:01:07.7	0.07 mi	15:11 min/mi	61.8 rpm	114.6 bpm (65%)
26	5:56:01 AM	2.11 mi	00:00:12.0	0.04 mi	05:30 min/mi	86.5 rpm	110.7 bpm (63%)
27	5:56:13 AM	2.14 mi	00:01:01.0	0.07 mi	14:27 min/mi	65.5 rpm	122.7 bpm (69%)
28	5:57:14 AM	2.21 mi	00:00:11.1	0.03 mi	05:59 min/mi	80.9 rpm	110.2 bpm (62%)
29	5:57:25 AM	2.25 mi	00:01:13.3	0.09 mi	14:16 min/mi	61.7 rpm	125.3 bpm (71%)
30	5:58:38 AM	2.33 mi	00:00:11.1	0.02 mi	07:32 min/mi	83.7 rpm	113.2 bpm (64%)
31	5:58:49 AM	2.36 mi	00:01:19.7	0.09 mi	14:03 min/mi	61.9 rpm	125.6 bpm (71%)
32	6:00:09 AM	2.45 mi	00:08:33.2	1.00 mi	08:33 min/mi	85.1 rpm	145.2 bpm (82%)
33	6:08:43 AM	3.45 mi	00:09:01.0	1.00 mi	09:01 min/mi	81.4 rpm	145.8 bpm (82%)
34	6:17:44 AM	4.45 mi	00:01:48.3	0.20 mi	08:55 min/mi	80.2 rpm	146.7 bpm (83%)
Totals:			00:47:13.0	4.64 mi	10:11 min/mi	75.1 rpm	131.5 bpm (74%)

Heart Rate

Min.	Max.	Avg.
98.9bpm	154.8bpm	131.5bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

60'AB

 

Summary

Name	60'AB
Location	Houston, TX
Start Time	9/28/2015 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.20 mi		Time	01:03:27.0
Time Moving	01:03:27.0		Stopped	00:00:30.0
Avg. pace	10:14 min/mi		Max. pace	07:06 min/mi
Avg. heart rate	128.4 bpm		Max. heart rate	141.3 bpm
Avg. cadence	76.2 rpm		Max. cadence	91.8 rpm
Weather	Chance of rain; 70.2 °F
Notes	OBJECTIVE 60' < 133 bpm Light rain this morning. I hate tapering because it leads me to the "wondering phase" ... too much time to get inside my own head. Hamstring manifested itself lightly about 2 miles. Seemed to fade late in the run though. Who knows?

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:17:45 AM	0.00 mi	00:09:25.7	1.00 mi	09:26 min/mi	82.4 rpm	120.2 bpm (68%)
2	5:27:09 AM	1.00 mi	00:09:51.2	1.00 mi	09:51 min/mi	78.3 rpm	127.3 bpm (72%)
3	5:37:01 AM	2.00 mi	00:10:13.1	1.00 mi	10:13 min/mi	76.6 rpm	130.5 bpm (74%)
4	5:47:14 AM	3.00 mi	00:10:39.2	1.00 mi	10:39 min/mi	73.9 rpm	129.5 bpm (73%)
5	5:57:53 AM	4.00 mi	00:10:50.1	1.00 mi	10:50 min/mi	72.9 rpm	130.1 bpm (73%)
6	6:08:43 AM	5.00 mi	00:10:45.3	1.00 mi	10:45 min/mi	74.0 rpm	131.1 bpm (74%)
7	6:19:29 AM	6.00 mi	00:02:15.5	0.22 mi	10:15 min/mi	76.0 rpm	130.8 bpm (74%)
Totals:			01:03:27.0	6.20 mi	10:14 min/mi	76.2 rpm	128.4 bpm (73%)

Heart Rate

Min.	Max.	Avg.
64.3bpm	141.3bpm	128.4bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

90'AB

 

Summary

Name	90'AB
Location	Houston, TX
Start Time	9/26/2015 7:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.28 mi		Time	01:33:33.0
Time Moving	01:33:33.0		Stopped	00:00:02.0
Avg. pace	10:05 min/mi		Max. pace	07:34 min/mi
Avg. heart rate	129.0 bpm		Max. heart rate	145.4 bpm
Avg. cadence	77.1 rpm		Max. cadence	93.0 rpm
Weather	Sunny; 71.9 °F
Notes	OBJECTIVE 90' @ < 133 bpm Easy run. Left hammy = not good.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	7:07:07 AM	0.00 mi	00:08:58.7	1.00 mi	08:59 min/mi	84.6 rpm	122.0 bpm (69%)
2	7:16:05 AM	1.00 mi	00:09:27.8	1.00 mi	09:28 min/mi	80.2 rpm	127.7 bpm (72%)
3	7:25:33 AM	2.00 mi	00:09:48.7	1.00 mi	09:49 min/mi	78.0 rpm	127.4 bpm (72%)
4	7:35:21 AM	3.00 mi	00:10:11.4	1.00 mi	10:11 min/mi	76.2 rpm	128.6 bpm (73%)
5	7:45:33 AM	4.00 mi	00:10:27.2	1.00 mi	10:27 min/mi	75.7 rpm	128.1 bpm (72%)
6	7:56:00 AM	5.00 mi	00:10:31.9	1.00 mi	10:32 min/mi	74.6 rpm	128.5 bpm (73%)
7	8:06:33 AM	6.00 mi	00:10:29.6	1.00 mi	10:30 min/mi	75.7 rpm	132.0 bpm (75%)
8	8:17:02 AM	7.00 mi	00:10:16.8	1.00 mi	10:17 min/mi	74.8 rpm	130.9 bpm (74%)
9	8:27:19 AM	8.00 mi	00:10:23.8	1.00 mi	10:24 min/mi	75.5 rpm	133.2 bpm (75%)
10	8:37:43 AM	9.00 mi	00:03:00.0	0.29 mi	10:14 min/mi	75.9 rpm	134.8 bpm (76%)
Totals:			01:33:33.0	9.28 mi	10:05 min/mi	77.1 rpm	129.0 bpm (73%)

Heart Rate

Min.	Max.	Avg.
65.1bpm	145.4bpm	129.0bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

60'AB/60'LT

 

Summary

Name	60'AB/60'LT
Location	Houston, TX
Start Time	9/24/2015 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	12.78 mi		Time	02:01:20.0
Time Moving	02:01:20.0		Stopped	00:00:17.0
Avg. pace	09:30 min/mi		Max. pace	07:11 min/mi
Avg. heart rate	136.9 bpm		Max. heart rate	155.2 bpm
Avg. cadence	81.3 rpm		Max. cadence	93.8 rpm
Weather	Sunny; 67.3 °F
Notes	OBJECTIVE 60' @ < 133 bpm 60' @ 142 < bpm < 152 This one wasn't great but I got it in. Left hamstring was "sticky"; just wasn't moving freely. First it was on the back just above the knee then it moved up to the lower-middle of the "belly" of the hamstring. Frustrating! I really need to clear the doubts from my head and quick! Time is running out.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:47:55 AM	0.00 mi	00:09:14.3	1.00 mi	09:14 min/mi	83.9 rpm	125.5 bpm (71%)
2	5:57:08 AM	1.00 mi	00:09:41.0	1.00 mi	09:41 min/mi	80.0 rpm	127.7 bpm (72%)
3	6:06:49 AM	2.00 mi	00:10:11.4	1.00 mi	10:11 min/mi	78.1 rpm	127.1 bpm (72%)
4	6:17:00 AM	3.00 mi	00:10:02.2	1.00 mi	10:02 min/mi	77.6 rpm	127.0 bpm (72%)
5	6:27:03 AM	4.00 mi	00:10:22.5	1.00 mi	10:23 min/mi	78.1 rpm	129.0 bpm (73%)
6	6:37:26 AM	5.00 mi	00:10:33.2	1.00 mi	10:33 min/mi	76.0 rpm	126.1 bpm (71%)
7	6:48:44 AM	6.00 mi	00:01:12.5	0.11 mi	10:57 min/mi	77.9 rpm	129.7 bpm (73%)
8	6:49:56 AM	6.11 mi	00:08:18.7	1.00 mi	08:19 min/mi	89.6 rpm	145.8 bpm (82%)
9	6:58:16 AM	7.11 mi	00:08:47.7	1.00 mi	08:48 min/mi	85.4 rpm	146.0 bpm (83%)
10	7:07:03 AM	8.11 mi	00:08:48.8	1.00 mi	08:49 min/mi	84.9 rpm	147.0 bpm (83%)
11	7:15:53 AM	9.11 mi	00:08:52.1	1.00 mi	08:52 min/mi	83.5 rpm	148.6 bpm (84%)
12	7:24:45 AM	10.11 mi	00:09:31.4	1.00 mi	09:31 min/mi	81.6 rpm	146.3 bpm (83%)
13	7:34:20 AM	11.11 mi	00:09:20.6	1.00 mi	09:21 min/mi	81.9 rpm	147.2 bpm (83%)
14	7:43:36 AM	12.11 mi	00:06:41.3	0.71 mi	09:27 min/mi	79.9 rpm	146.8 bpm (83%)
Totals:			02:01:20.0	12.78 mi	09:30 min/mi	81.3 rpm	136.9 bpm (77%)

Heart Rate

Min.	Max.	Avg.
82.0bpm	155.2bpm	136.9bpm

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

45'MSD

 

Summary

Name	45'MSD
Location	Houston, TX
Start Time	9/23/2015 5:49 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.58 mi		Time	00:50:27.0
Time Moving	00:50:27.0		Stopped	00:00:06.0
Avg. pace	11:01 min/mi		Max. pace	07:00 min/mi
Avg. heart rate	126.9 bpm		Max. heart rate	156.7 bpm
Avg. cadence	71.5 rpm		Max. cadence	92.0 rpm
Weather	Sunny; 69.5 °F
Notes	OBJECTIVE 5-10' WU 10" hard intervals w/recoveries down to 110 bpm 5-10' CD Nothing like a game of Frogger in the morning darkness! Yes, I know better than to head out for road intervals 15 minutes before the 6 AM commute begins. It was not safe out there this morning and it was very frustrating dodging traffic. Intervals went fine. I was singularly focused on not reinjuring my left hamstring. I'm sure that isn't great for my form during a workout that is effectively an extended form drill.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:49:59 AM	0.00 mi	00:10:33.8	1.20 mi	08:49 min/mi	87.4 rpm	130.5 bpm (74%)
2	6:00:32 AM	1.20 mi	00:01:15.3	0.08 mi	15:49 min/mi	61.0 rpm	123.2 bpm (70%)
3	6:01:48 AM	1.28 mi	00:00:11.6	0.03 mi	06:11 min/mi	80.1 rpm	115.6 bpm (65%)
4	6:01:59 AM	1.31 mi	00:01:17.6	0.09 mi	14:57 min/mi	61.7 rpm	123.6 bpm (70%)
5	6:03:16 AM	1.39 mi	00:00:15.2	0.03 mi	07:49 min/mi	85.0 rpm	115.4 bpm (65%)
6	6:03:31 AM	1.43 mi	00:01:12.8	0.10 mi	12:27 min/mi	64.1 rpm	124.6 bpm (70%)
7	6:04:44 AM	1.52 mi	00:00:11.4	0.03 mi	06:42 min/mi	87.1 rpm	115.3 bpm (65%)
8	6:04:56 AM	1.55 mi	00:01:32.6	0.10 mi	14:58 min/mi	60.6 rpm	119.3 bpm (67%)
9	6:06:29 AM	1.66 mi	00:00:11.6	0.03 mi	06:27 min/mi	82.7 rpm	114.8 bpm (65%)
10	6:06:40 AM	1.69 mi	00:01:09.8	0.08 mi	14:47 min/mi	62.2 rpm	122.8 bpm (69%)
11	6:07:50 AM	1.77 mi	00:00:11.9	0.03 mi	06:03 min/mi	79.5 rpm	115.8 bpm (65%)
12	6:08:02 AM	1.80 mi	00:01:25.3	0.09 mi	15:05 min/mi	61.4 rpm	122.5 bpm (69%)
13	6:09:27 AM	1.89 mi	00:00:12.1	0.03 mi	05:52 min/mi	79.1 rpm	112.8 bpm (64%)
14	6:09:40 AM	1.93 mi	00:01:22.9	0.10 mi	14:26 min/mi	61.0 rpm	121.9 bpm (69%)
15	6:11:02 AM	2.02 mi	00:00:11.2	0.03 mi	06:10 min/mi	86.0 rpm	115.6 bpm (65%)
16	6:11:14 AM	2.05 mi	00:01:25.2	0.10 mi	14:56 min/mi	60.9 rpm	126.0 bpm (71%)
17	6:12:39 AM	2.15 mi	00:00:11.2	0.03 mi	06:02 min/mi	80.5 rpm	114.6 bpm (65%)
18	6:12:50 AM	2.18 mi	00:01:29.9	0.10 mi	15:24 min/mi	62.1 rpm	122.0 bpm (69%)
19	6:14:20 AM	2.28 mi	00:00:11.6	0.04 mi	05:21 min/mi	84.6 rpm	113.2 bpm (64%)
20	6:14:32 AM	2.31 mi	00:01:16.1	0.09 mi	14:33 min/mi	60.9 rpm	126.3 bpm (71%)
21	6:15:48 AM	2.40 mi	00:00:10.5	0.03 mi	05:34 min/mi	79.9 rpm	116.2 bpm (66%)
22	6:15:59 AM	2.43 mi	00:01:27.2	0.09 mi	16:02 min/mi	59.8 rpm	123.8 bpm (70%)
23	6:17:26 AM	2.52 mi	00:00:10.6	0.03 mi	06:08 min/mi	83.5 rpm	116.0 bpm (66%)
24	6:17:36 AM	2.55 mi	00:01:55.6	0.13 mi	14:52 min/mi	59.2 rpm	122.5 bpm (69%)
25	6:19:32 AM	2.68 mi	00:00:10.6	0.03 mi	05:12 min/mi	82.9 rpm	114.7 bpm (65%)
26	6:19:43 AM	2.72 mi	00:01:25.7	0.09 mi	16:26 min/mi	58.9 rpm	122.5 bpm (69%)
27	6:21:08 AM	2.80 mi	00:00:12.0	0.03 mi	05:49 min/mi	84.1 rpm	114.9 bpm (65%)
28	6:21:21 AM	2.84 mi	00:01:46.7	0.12 mi	14:20 min/mi	62.4 rpm	122.4 bpm (69%)
29	6:23:07 AM	2.96 mi	00:00:11.3	0.03 mi	05:41 min/mi	84.7 rpm	119.7 bpm (68%)
30	6:23:19 AM	2.99 mi	00:01:33.6	0.10 mi	15:20 min/mi	61.5 rpm	121.1 bpm (68%)
31	6:24:52 AM	3.10 mi	00:00:11.2	0.03 mi	05:33 min/mi	84.9 rpm	115.6 bpm (65%)
32	6:25:03 AM	3.13 mi	00:01:31.6	0.10 mi	15:41 min/mi	60.0 rpm	124.0 bpm (70%)
33	6:26:35 AM	3.23 mi	00:00:11.1	0.03 mi	05:55 min/mi	79.9 rpm	114.4 bpm (65%)
34	6:26:46 AM	3.26 mi	00:02:39.3	0.17 mi	16:03 min/mi	57.6 rpm	119.5 bpm (68%)
35	6:29:25 AM	3.42 mi	00:00:13.6	0.04 mi	06:13 min/mi	84.4 rpm	115.3 bpm (65%)
36	6:29:39 AM	3.46 mi	00:01:07.2	0.08 mi	14:22 min/mi	62.5 rpm	125.9 bpm (71%)
37	6:30:47 AM	3.54 mi	00:00:11.2	0.03 mi	05:47 min/mi	84.3 rpm	113.4 bpm (64%)
38	6:30:58 AM	3.57 mi	00:01:36.9	0.10 mi	16:18 min/mi	62.2 rpm	124.7 bpm (70%)
39	6:32:35 AM	3.67 mi	00:00:11.6	0.04 mi	04:53 min/mi	85.6 rpm	114.7 bpm (65%)
40	6:32:47 AM	3.71 mi	00:01:38.4	0.11 mi	14:53 min/mi	61.3 rpm	123.9 bpm (70%)
41	6:34:25 AM	3.82 mi	00:06:08.1	0.78 mi	07:52 min/mi	89.6 rpm	147.8 bpm (84%)
Totals:			00:50:27.0	4.58 mi	11:01 min/mi	71.5 rpm	126.9 bpm (72%)

Heart Rate

Min.	Max.	Avg.
72.0bpm	156.7bpm	126.9bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Yasso 800s (@ 3:30)

 

Summary

Name	Yasso 800s
Location	Houston, TX
Start Time	9/21/2015 5:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.13 mi		Time	01:14:12.0
Time Moving	01:14:12.0		Stopped	00:00:01.0
Avg. pace	09:08 min/mi		Max. pace	06:15 min/mi
Avg. heart rate	150.8 bpm		Max. heart rate	179.5 bpm
Avg. cadence	80.8 rpm		Max. cadence	97.0 rpm
Weather	Cloudy; 74.7 °F
Notes	OBJECTIVE 10 x 800m @ 3:30 w/3:30 recoveries over 400m Skipped the MSD/LT run in favor of Yasso 800s. It was probably too quick of a turn around from Saturday's 20-miler but I convinced myself 1) I needed to better know where my fitness stands and 2) there wasn't going to be another time on the schedule for this workout. While I acknowledge the flaw in relying on Yasso 800s to be determinative (both from personal experience and documented by others), I figured it was better than nothing in determining "where I'm at". I've been using heart rate training for the first time this cycle and I've been injured and lost chunks of the training so there's a lot of uncertainty as to where I stand. The workout started easy. I found there pace easily and was moving a lot faster than I was feeling. I reined it back but not as much as I should. My heart rate was recovery quickly in between intervals. This all turned around the 7th rep. It started getting harder and my heart rate was slower to recover. I pressed on and finished it out but I'm not sure I could have done many more reps, if necessary. So I completed this workout "by the book". I feel a bit better about where my fitness is. I still have some strategizing to do about marathon pacing.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:28:40 AM	0.00 mi	00:05:09.5	0.55 mi	09:25 min/mi	86.2 rpm	125.0 bpm (71%)
2	5:38:20 AM	0.55 mi	00:03:22.4	0.50 mi	06:47 min/mi	93.2 rpm	152.4 bpm (86%)
3	5:41:43 AM	1.04 mi	00:03:30.0	0.26 mi	13:23 min/mi	70.3 rpm	134.5 bpm (76%)
4	5:45:13 AM	1.31 mi	00:03:26.4	0.50 mi	06:55 min/mi	93.4 rpm	153.8 bpm (87%)
5	5:48:40 AM	1.80 mi	00:03:30.0	0.27 mi	13:08 min/mi	67.0 rpm	137.9 bpm (78%)
6	5:52:10 AM	2.07 mi	00:03:25.5	0.50 mi	06:53 min/mi	93.7 rpm	156.2 bpm (88%)
7	5:55:35 AM	2.57 mi	00:03:30.0	0.26 mi	13:32 min/mi	65.1 rpm	139.9 bpm (79%)
8	5:59:05 AM	2.83 mi	00:03:27.0	0.50 mi	06:56 min/mi	93.4 rpm	158.4 bpm (90%)
9	6:02:32 AM	3.32 mi	00:03:30.0	0.27 mi	13:02 min/mi	66.8 rpm	144.4 bpm (82%)
10	6:06:02 AM	3.59 mi	00:03:24.2	0.50 mi	06:51 min/mi	94.7 rpm	160.1 bpm (90%)
11	6:09:26 AM	4.09 mi	00:03:30.0	0.27 mi	12:49 min/mi	68.2 rpm	147.9 bpm (84%)
12	6:12:56 AM	4.36 mi	00:03:26.4	0.50 mi	06:55 min/mi	93.4 rpm	160.7 bpm (91%)
13	6:16:23 AM	4.86 mi	00:03:30.0	0.27 mi	13:06 min/mi	67.5 rpm	147.9 bpm (84%)
14	6:19:53 AM	5.13 mi	00:03:24.2	0.50 mi	06:51 min/mi	94.3 rpm	161.5 bpm (91%)
15	6:23:17 AM	5.62 mi	00:03:30.0	0.26 mi	13:36 min/mi	67.0 rpm	149.0 bpm (84%)
16	6:26:47 AM	5.88 mi	00:03:22.1	0.50 mi	06:47 min/mi	94.1 rpm	163.4 bpm (92%)
17	6:30:09 AM	6.38 mi	00:03:30.0	0.25 mi	13:55 min/mi	65.9 rpm	148.8 bpm (84%)
18	6:33:39 AM	6.63 mi	00:03:21.5	0.50 mi	06:45 min/mi	93.8 rpm	163.8 bpm (93%)
19	6:37:01 AM	7.13 mi	00:03:30.0	0.27 mi	12:53 min/mi	69.7 rpm	153.1 bpm (87%)
20	6:40:31 AM	7.40 mi	00:03:15.1	0.50 mi	06:32 min/mi	93.5 rpm	168.3 bpm (95%)
21	6:43:46 AM	7.89 mi	00:03:30.0	0.26 mi	13:31 min/mi	69.0 rpm	154.6 bpm (87%)
22	6:47:16 AM	8.15 mi	00:00:12.3	0.01 mi	18:22 min/mi	52.3 rpm	138.0 bpm (78%)
Totals:			01:14:12.0	8.13 mi	09:08 min/mi	80.8 rpm	150.8 bpm (85%)

Heart Rate

Min.	Max.	Avg.
72.0bpm	179.5bpm	150.8bpm

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

20M Aerobic Time Trial

 

Summary

Name	20M Aerobic Time Trial
Location	Houston, TX
Start Time	9/19/2015 5:40 AM (UTC-05:00)		Category	My Activities:Running
Distance	19.99 mi		Time	03:26:57.0
Time Moving	03:26:57.0		Stopped	00:00:15.0
Avg. pace	10:21 min/mi		Max. pace	07:08 min/mi
Avg. heart rate	140.6 bpm		Max. heart rate	156.8 bpm
Avg. cadence	75.3 rpm		Max. cadence	94.0 rpm
Weather	Sunny; 70.5 °F
Notes	OBJECTIVE 20M w/135 < bpm < 142 I really don't know what to think about this run. Maybe I shouldn't think anything other than to be happy that I was able to complete it. Left leg was bothering me during the last third of the run. Around the same time my heart rate spiked and I wasn't able to achieve quick, controlled recoveries any longer. This was faster by 20 seconds per mile than the 20-miler I ran 3 weeks ago. That's without really pushing it at all. I believe the temperature may have been 3-4°F lower today than during the previous long run. This was supposed to be a dress rehearsal for St. George. I'm not sure what I learned from it. I'll keep thinking about it.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:40:02 AM	0.00 mi	00:08:25.4	1.00 mi	08:25 min/mi	86.6 rpm	132.8 bpm (75%)
2	5:48:27 AM	1.00 mi	00:09:00.1	1.00 mi	09:00 min/mi	81.0 rpm	138.4 bpm (78%)
3	5:57:27 AM	2.00 mi	00:09:29.4	1.00 mi	09:29 min/mi	79.8 rpm	139.1 bpm (79%)
4	6:06:57 AM	3.00 mi	00:09:57.0	1.00 mi	09:57 min/mi	78.1 rpm	139.0 bpm (79%)
5	6:16:54 AM	4.00 mi	00:10:10.1	1.00 mi	10:10 min/mi	77.2 rpm	140.2 bpm (79%)
6	6:27:04 AM	5.00 mi	00:10:05.8	1.00 mi	10:06 min/mi	76.2 rpm	138.6 bpm (78%)
7	6:37:10 AM	6.00 mi	00:10:30.3	1.00 mi	10:30 min/mi	76.0 rpm	138.8 bpm (78%)
8	6:47:41 AM	7.00 mi	00:10:09.5	1.00 mi	10:10 min/mi	76.7 rpm	138.9 bpm (78%)
9	6:57:50 AM	8.00 mi	00:09:44.7	1.00 mi	09:45 min/mi	77.8 rpm	139.1 bpm (79%)
10	7:09:00 AM	9.00 mi	00:10:10.4	1.00 mi	10:10 min/mi	76.2 rpm	140.8 bpm (80%)
11	7:19:10 AM	10.00 mi	00:09:59.3	1.00 mi	09:59 min/mi	77.0 rpm	138.0 bpm (78%)
12	7:29:09 AM	11.00 mi	00:10:00.2	1.00 mi	10:00 min/mi	76.6 rpm	139.8 bpm (79%)
13	7:39:10 AM	12.00 mi	00:10:03.4	1.00 mi	10:03 min/mi	75.7 rpm	140.6 bpm (79%)
14	7:49:14 AM	13.00 mi	00:10:06.3	1.00 mi	10:06 min/mi	75.4 rpm	142.5 bpm (81%)
15	7:59:20 AM	14.00 mi	00:10:11.8	1.00 mi	10:12 min/mi	75.8 rpm	143.6 bpm (81%)
16	8:09:32 AM	15.00 mi	00:10:55.9	1.00 mi	10:56 min/mi	74.3 rpm	144.4 bpm (82%)
17	8:20:27 AM	16.00 mi	00:11:13.5	1.00 mi	11:14 min/mi	71.4 rpm	142.5 bpm (81%)
18	8:31:42 AM	17.00 mi	00:11:57.1	1.00 mi	11:57 min/mi	68.4 rpm	142.9 bpm (81%)
19	8:47:32 AM	18.00 mi	00:12:06.4	1.00 mi	12:06 min/mi	67.8 rpm	143.1 bpm (81%)
20	8:59:39 AM	19.00 mi	00:12:22.1	1.00 mi	12:22 min/mi	66.8 rpm	144.6 bpm (82%)
21	9:12:01 AM	20.00 mi	00:00:34.6	0.06 mi	09:19 min/mi	75.1 rpm	136.9 bpm (77%)
Totals:			03:26:57.0	19.99 mi	10:21 min/mi	75.3 rpm	140.6 bpm (79%)

Heart Rate

Min.	Max.	Avg.
78.4bpm	156.8bpm	140.6bpm

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

30'AB (treadmill)

 

Summary

Name	30'AB (treadmill)
Location	CFB Family Life Center
Start Time	9/17/2015 5:42 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.03 mi		Time	00:30:52.0
Time Moving	00:30:52.0		Stopped	00:00:08.0
Avg. pace	10:10 min/mi		Max. pace	09:27 min/mi
Avg. heart rate	124.6 bpm		Max. heart rate	134.2 bpm
Avg. cadence	83.1 rpm		Max. cadence	89.0 rpm
Weather
Notes	OBJECTIVE 30' < 133 bpm This 30 minutes passed quickly. Don't look now but I think my left leg is solidly on the road to recovery. Fingers crossed .... And, yes, I think there's a good chance it was the shoes.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:42:03 AM	0.00 mi	00:10:17.8	1.00 mi	10:18 min/mi	82.5 rpm	117.2 bpm (66%)
2	5:52:21 AM	1.00 mi	00:09:58.3	1.00 mi	09:58 min/mi	84.4 rpm	129.0 bpm (73%)
3	6:02:20 AM	2.00 mi	00:10:24.1	1.00 mi	10:24 min/mi	82.3 rpm	127.4 bpm (72%)
4	6:12:44 AM	3.00 mi	00:00:21.2	0.04 mi	09:31 min/mi	88.0 rpm	133.0 bpm (75%)
Totals:			00:30:52.0	3.03 mi	10:10 min/mi	83.1 rpm	124.6 bpm (70%)

Heart Rate

Min.	Max.	Avg.
62.8bpm	134.2bpm	124.6bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

45'LT

 

Summary

Name	45'LT
Location	Houston, TX
Start Time	9/16/2015 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.64 mi		Time	00:47:26.0
Time Moving	00:47:26.0		Stopped	00:00:09.0
Avg. pace	08:24 min/mi		Max. pace	06:41 min/mi
Avg. heart rate	145.9 bpm		Max. heart rate	157.1 bpm
Avg. cadence	85.1 rpm		Max. cadence	95.0 rpm
Weather	Partly cloudy; 75.1 °F
Notes	OBJECTIVE 45' 142 < bpm < 152 This was a good run. The training effect seems to be getting some traction. And none too soon! Please let the trend continue. Hamstring and calf were "there" but not an issue.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:31:36 AM	0.00 mi	00:07:34.7	1.00 mi	07:35 min/mi	91.7 rpm	133.2 bpm (75%)
2	5:39:09 AM	1.00 mi	00:07:51.5	1.00 mi	07:52 min/mi	88.6 rpm	147.5 bpm (83%)
3	5:47:01 AM	2.00 mi	00:08:18.3	1.00 mi	08:18 min/mi	85.3 rpm	148.9 bpm (84%)
4	5:55:19 AM	3.00 mi	00:08:40.4	1.00 mi	08:40 min/mi	83.5 rpm	149.1 bpm (84%)
5	6:04:00 AM	4.00 mi	00:09:04.6	1.00 mi	09:05 min/mi	81.3 rpm	147.8 bpm (84%)
6	6:13:04 AM	5.00 mi	00:06:07.6	0.67 mi	09:07 min/mi	79.8 rpm	147.9 bpm (84%)
Totals:			00:47:26.0	5.64 mi	08:24 min/mi	85.1 rpm	145.9 bpm (82%)

Heart Rate

Min.	Max.	Avg.
77.3bpm	157.1bpm	145.9bpm

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

60'AB (treadmill)

 

Summary

Name	60'AB (treadmill)
Location	CFB Family Life Center
Start Time	9/15/2015 5:57 AM (UTC-05:00)		Category	My Activities:Running:Treadmill
Distance	5.33 mi		Time	00:59:48.0
Time Moving	00:59:48.0		Stopped	00:00:30.0
Avg. pace	11:13 min/mi		Max. pace	09:46 min/mi
Avg. heart rate	126.4 bpm		Max. heart rate	136.2 bpm
Avg. cadence	78.4 rpm		Max. cadence	88.0 rpm
Weather
Notes	OBJECTIVE 60' < 133 bpm On the treadmill for an aerobic base run this morning. Felt okay. Changed shoes to a brand new pair of Mizuno Wave Rider 14's under the operating theory that my calf problem is somehow shoe-related. The trainers I've been wearing each have 400+ miles on them and are close to the end of their useful life. Maybe that's why the calf is flaring. I used old Saucony's while at the cabin and have been using new Mizuno Wave Rider 18's on the treadmill. So I essentially have too many variables to isolate. That's why I pulled the 14's from inventory. It's a shoe that's always been good to me. I may run in these for a few days to see if it clears my issues. I did feel my calf and hamstring this morning .... Wish it would all just go away!

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:57:47 AM	0.00 mi	00:11:19.0	1.00 mi	11:19 min/mi	79.6 rpm	117.3 bpm (66%)
2	6:09:06 AM	1.00 mi	00:10:54.4	1.00 mi	10:54 min/mi	80.3 rpm	128.5 bpm (73%)
3	6:20:00 AM	2.00 mi	00:11:15.0	1.00 mi	11:15 min/mi	78.7 rpm	128.1 bpm (72%)
4	6:31:16 AM	3.00 mi	00:11:21.4	1.00 mi	11:21 min/mi	78.1 rpm	127.9 bpm (72%)
5	6:42:38 AM	4.00 mi	00:11:34.6	1.00 mi	11:35 min/mi	76.2 rpm	129.0 bpm (73%)
6	6:54:12 AM	5.00 mi	00:03:54.5	0.34 mi	11:40 min/mi	76.1 rpm	129.2 bpm (73%)
Totals:			00:59:48.0	5.33 mi	11:13 min/mi	78.4 rpm	126.4 bpm (71%)

Heart Rate

Min.	Max.	Avg.
66.4bpm	136.2bpm	126.4bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)